Power of Appreciation 7/7: Transform Your Day with 3 Simple Pauses

Dr. Derek Suite - The Suite Spot

#Science #Fitness #Biology #Podcasting Education #Self-Improvement #Mental Health #Derek H. Suite, M.D #Derek H Suite #MD

33:58

In this episode, we delve into the concept of being "qualified" in the workplace, examining who gets labeled as such, who doesn't, and the underlying reasons. We explore "competency checking"—the practice of scrutinizing individuals' abilities—and how it disproportionately affects underrepresented groups, often going unnoticed or unchallenged. Our discussion aims to redefine qualifications in a fair, equitable, and actionable manner. Our guest, Shari Dunn , is an accomplished journalist, former attorney, news anchor, CEO, university professor, and sought-after speaker. She has been recognized as Executive of the Year and a Woman of Influence, with her work appearing in Fortune Magazine, The Wall Street Journal, Ad Age, and more. Her new book, Qualified: How Competency Checking and Race Collide at Work , unpacks what it truly means to be deserving and capable—and why systemic barriers, not personal deficits, are often the real problem. Her insights challenge the narratives that hold so many of us back and offer practical solutions for building a more equitable future. Together, we can build workplaces and communities that don’t just reflect the world we live in, but the one we want to create. A world where being qualified is about recognizing the talent and potential that’s been overlooked for far too long. It’s not just about getting a seat at the table—it’s about building an entirely new table, one designed with space for all of us. Connect with Our Guest Shari Dunn Website& Book - Qualified: https://thesharidunn.com LI: https://www.linkedin.com/today/author/sharidunn TikTok: https://www.tiktok.com/@thesharidunn Related Podcast Episodes: How To Build Emotionally Mature Leaders with Dr. Christie Smith | 272 Holding It Together: Women As America's Safety Net with Jessica Calarco | 215 How To Defy Expectations with Dr. Sunita Sah | 271 Share the Love: If you found this episode insightful, please share it with a friend, tag us on social media, and leave a review on your favorite podcast platform! 🔗 Subscribe & Review: Apple Podcasts | Spotify | Amazon Music…

рік тому 4:01

MP3•Головна епізоду

In this fascinating Slow Down Sunday episode of the Suite Spot, Dr. Suite introduces the concept of "Ma," a Japanese term for the sacred pause that allows our minds to reset.
Dr. Suite also emphasizes the importance of integrating small moments of stillness into our everyday lives and encourages listeners to find three sacred pauses in their day to embrace peace.
KEY SUITE SPOTS
• Explanation of "Ma" and its significance
• The mental health benefits of taking pauses
• Personal story illustrating the impact of a simple pause
• Introduction to the Sweet Spot Challenge: finding three pauses
• Encouragement to share experiences of pausing with others
Hit Play and get your "Ma "on!!

127 епізодів

Power of Appreciation 7/7: Transform Your Day with 3 Simple Pauses

Dr. Derek Suite - The Suite Spot

published рік тому

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MP3•Головна епізоду

127 епізодів

#Science #Fitness #Biology #Podcasting Education #Self-Improvement #Mental Health #Derek H. Suite, M.D #Derek H Suite #MD

Усі епізоди

1
THE QUESTION DRIVEN LIFE 1: MAKING MOVES MONDAY 9:47

20 годин тому9:47

9:47

What if success isn’t about finding the right answers—but asking the right questions? In this episode of Making Moves Monday on The Suite Spot , Dr. Derek H. Suite explores the power of living a question-driven life —where curiosity fuels growth, creativity, and momentum. Backed by neuroscience, philosophy, and psychology, this episode unpacks why the right questions unlock new possibilities, build mental flexibility, and lead to better decisions. Whether you're an athlete, executive, or high achiever, this episode challenges you to ask: What’s the best move I can make today? And the answer? It starts with the question. Listen now and start moving with intention. #TheSuiteSpot #MakingMovesMonday #HighPerformance #Neuroscience #Mindset #EliteThinking #Momentum…

1
Slow Down Sunday: It's About Time 7/7 15:31

2 дні тому15:31

15:31

So how fast are you going? 🚨 We live in a world that worships speed. Productivity, hustle, and constant movement have become the ultimate measures of success. But what if the key to real progress isn’t in doing more , but in pausing more ? In this week’s Slow Down Sunday episode of The Suite Spot , Dr. Derek Suite closes our series on time with a powerful truth: Stillness isn’t stagnation—it’s mastery. KEY SUITE SPOTS: 🔹 Neuroscience tells us that when we slow down, our brain’s Default Mode Network (DMN) activates, boosting creativity, emotional clarity, and problem-solving. 🔹 Astrophysics teaches us that the most powerful forces in the universe—black holes, planetary orbits, even the speed of light—move with precision, never rushing, always aligned with time. 🔹 Ancient wisdom reminds us: “Be still and know” (Psalm 46:10). True clarity doesn’t come from pushing harder but from creating space to receive the answers we’re seeking. So here’s the challenge: 👉 Take five minutes today to pause. Look around. Listen. Feel the space you occupy. Give yourself permission to be still . Because stillness isn’t the opposite of progress—it’s what makes progress sustainable. 🎧 Tune in to the latest episode of The Suite Spot and let’s reclaim time—on our terms. #SlowDownSunday #TheSuiteSpot #Time #Mindfulness #Leadership #RestIsAStrategy…

1
Self-Care Saturday: It's About Time 6/7 13:04

3 дні тому13:04

13:04

🔄 Self-Care Saturday: Strategic Rejuvenation on The Suite Spot Podcast! 🎙️ 💆‍♂️ "Almost everything will work again if you unplug it for a few minutes, including you." - Anne Lamott After a week of making moves, taking action, winning races, and finishing strong, we've reached the most revolutionary concept in our time journey—the power of deliberate rest. This week, we're reframing self-care as "strategic rejuvenation"—because in a world that glorifies busy, pausing isn't a weakness. It's wisdom. ⚡ SUITE SPOTS: The Restoration Revolution Framework: 1️⃣ Neurological Necessity — Your suprachiasmatic nucleus (brain's timekeeper) requires rest cycles. REM sleep processes information, reduces stress, and enhances creativity. This isn't luxury—it's neuroscience. 2️⃣ Physical Imperative — Just as athletes need recovery between performances, your body needs strategic downtime. Without it, blood pressure rises, immune function diminishes, and your body will eventually force you to rest through illness. 3️⃣ Energy Protection Protocol — Identify your reset buttons (meditation, walking, reading, prayer) and schedule them with the same priority as your most important meetings. 🧠 Why we resist rest: Society equates busyness with importance, movement with progress, and stillness with wasted time. But nature teaches otherwise—everything cycles between activity and rest. Even in creation, there was a day set aside for renewal. Today's Challenge: Schedule a non-negotiable 15-minute rejuvenation period today. During this time, activate your vagus nerve (the body's relaxation pathway) through deep breathing, meditation, or complete disconnection from technology. Remember: "Burnout isn't a badge of honor—it's ignoring warning signs that will eventually catch up with you." What's your strategic rejuvenation practice? Share below! Stay Amazing!! ✨…

1
Finish Strong Friday: It's About Time 5/7 11:45

4 дні тому11:45

11:45

🏁 Finish Strong Friday: Mastering The Final Push on The Suite Spot Podcast! 🎙️ ⌛ Ever notice how you start strong on projects but struggle to cross the finish line? That initial excitement fades, distractions creep in, and suddenly time feels like it's working against you. This week on FINISH STRONG FRIDAY, Dr. Derek Suite explores a powerful truth: "Lost time is never found again." Time will either be your greatest ally or your biggest enemy—YOU decide which. KEY SUITE SPOTS: 💪 The Finisher's Formula: 1️⃣ Trust Trilogy — Success requires trusting yourself (that you CAN finish), trusting the process (that consistency brings results), and trusting time (that using it wisely works in your favor). 2️⃣ Deadline Power — Use time pressure as fuel, not a threat. The finish line isn't your enemy—it's your motivation to push through fatigue and distractions. 3️⃣ Micro-Wins Focus — When facing that tough "mile 18" of your project, break the final stretch into tiny victories. One step, one paragraph, one call at a time. 🧠 Winning insight: "The end of a thing is better than its beginning, and the patient in spirit is better than the proud in spirit." It's not how you start that matters—it's how you finish. Today's Challenge: Identify ONE thing you've started but haven't completed. Apply the Finisher's Formula by: Setting a non-negotiable deadline Eliminating ALL distractions during your final push Celebrating each small step toward completion Remember: Time reveals who's truly committed. It separates dreamers from doers, and shows who was serious versus who was just playing games. What will YOU finish strong today? Share your commitment below! Stay Amazing!! 🔥…

1
Trust Yourself Thursday: It;s About Time 4/7 14:33

5 днів тому14:33

14:33

🌱 Trust Yourself Thursday: The Power of Time and Process on The Suite Spot Podcast! 🎙️ ⏳ Have you ever felt impatient with your progress? Have you ever wondered, "Why isn't this happening faster?" or "Everyone else seems to be moving ahead of me..." This week, Dr. Suite explores the profound connection between trust and time—how learning to trust yourself WITHIN time might be the most powerful skill you'll ever develop. 🔑 SUITE SPOTS:The Trust Transformation Method: 1️⃣ Trust Isn't Passive — It's an active process of believing and building. Patience doesn't mean passively enduring; it means seeing beyond today's challenges. 2️⃣ Underground Growth — Your biggest developments often happen beneath the surface where no one (not even you) can see them. 3️⃣ Masters Were Once Disasters — Every champion was once a beginner. Your challenge today is to build tomorrow's expertise. 🧠 Why trust is challenging: Our brains are wired for doubt (thanks, limbic system!), comparison steals our joy, and impatience whispers "if it's not happening now, maybe it never will." Ancient wisdom reminds us: "He has made everything beautiful in its time." Your journey has its own unique rhythm, and this process—challenging as it may be—is refining you into who you're meant to become. Today's Challenge: Identify where you need to trust the process—career, relationships, personal goals—and take these 3 actions: Detach from the outcome and commit fully to today's work Reframe doubts as data (pause, adjust, move forward) Practice micro-progress thinking—focus on the next single step Remember: Time is your tool, not your roadblock. Your job is to move; time's job is to reveal the results. What area of your life needs more trust in the process? Share below! Stay Amazing!! ✨…

1
Win it All Wednesday: It's About Time 3/7 15:17

6 днів тому15:17

15:17

🏁 Win It All Wednesday: Mastering Time on The Suite Spot Podcast! 🎙️ ⏱️ Time = Life. Are you running your race to win? ⚡ Champion's Keys: Start Strong: Preparation is victory. Conquer Hurdles: Turn obstacles into opportunities. Finish Powerful: Mind over matter in the final stretch. 🧠 Science says: Winning is mindset + action. You were born a winner! What phase are you in—start, hurdles, or finish? Take ONE decisive action today. "Run in such a way as to get the prize." (That's Bible talk) What race are YOU running? Share below! Listen now: The Suite Spot Podcast Stay Amazing!!…

1
Take Action Tuesday: It's About Time Time 2/7 13:26

7 днів тому13:26

13:26

⏰ Take Action Tuesday: The Invisible Thread of Time on The Suite Spot Podcast! 🎙️ Have you ever looked in the mirror and wondered, "Where did the time go?" Do you catch yourself saying, "I'll do it when the time is right"? This week, we're exploring the fascinating relationship between time and action—how this invisible thread runs through every moment of our lives, shaping our memories, future expectations, and fleeting present. 🗝️ Breaking the Hesitation Trap with Four Action Catalysts: The Do It Now Rule – If a decision takes less than 60 seconds, make it immediately. Train yourself to choose instead of hesitate. The Five-Minute Jumpstart – Commit to just five minutes of action on any task you avoid. Once you start, momentum takes over. Make The Iron Hot By Striking – Stop waiting for perfect conditions. As Yeats said, "Don't wait for the iron to get hot—make it hot by striking it." The 24-Hour Rule – For anything that matters, take one small action toward it within 24 hours. No exceptions. Science confirms: Action bias works! Taking action doesn't follow motivation—it creates it. Your brain generates momentum when you move first. Today's Challenge: Identify ONE decision you've been putting off and give yourself a strict time limit to make it. When hesitation hits, count down 5-4-3-2-1 and GO! Remember: "The future depends on what you do today." – Gandhi What's your ONE decision that can't wait another day? Share below! Stay Amazing!!…

1
Revisiting Remarkable Women 1: Dr. Katalin Karikó: Women's History Month 6:01

8 днів тому6:01

6:01

Nobel Prize Winner, Katalin Karikó's story continues to be amazing and inspiring. Faced with doubt, dismissal, and demotion, Dr. Karikó's unwavering desire, discipline, and determination to make her dream a reality turned her life around and arguably saved the world--how amazing is that!!! In celebration of Women's History Month, Dr. Suite pays tribute to Dr. Karikó's extraordinary tenacity of purpose and scientific accomplishments. Note: This podcast first aired in 2021 before she won the Nobel Prize. Since then she has continued to excel. In 2023, Karikó was inducted into the National Inventors Hall of Fame for her research into messenger RNA. She was named in the 2024 Time 100 Influential People in Health. In December 2024, Karikó was included on the BBC 's 100 Women list. Karikó's autobiography was published by Crown Publishing Group on 10 October 2023, just days after she won the Nobel Prize. It is titled Breaking Through: My Life in Science . The book became the best-selling non-fiction book in Hungary and was awarded the Libri Literary Prize in June 2024 Katalin Karikó is an inspiration and a timely reminder that we must keep "breaking through" and never give up the fight for our beliefs and dreams. #WomensHistoryMonth #WomenInStem #WomenInHistory #HerStory…

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Making Moves Monday: It's About Time 1/7 11:55

8 днів тому11:55

11:55

Life is a dance with time, an intricate balance of past memories, present actions, and future aspirations. In this enlightening Making Moves Monday episode of the Suite Spot, Dr. Derek Suite guides us through the often-overlooked significance of TIME in shaping our lives. Learn how our perceptions of past experiences can mold our identities, how our dreams for the future fuel our ambitions, and how the present moment is often taken for granted amid life's distractions. This educational episode dives into the fascinating concept of time perspective theory, shedding light on how our views on time influence our daily actions. Are you someone who believes they have endless time? This belief might lead to procrastination, causing valuable opportunities to slip by. Dr. Suite's insights will challenge you to rethink your relationship with time and inspire action rather than inaction. We also tackle the fears that often keep us from making decisions—fears rooted in doubt and anxiety. Tune in to learn methods to overcome these hurdles because time waits for no one. With practical strategies like time blocking, the five-second rule, and action-first clarity, Dr. Suite arms you with the tools to reclaim control over your time and life. Join us as we unpack these powerful insights and discover what moves you need to make to live intentionally today. Don't let your TIME drift away—take action! Subscribe, share, and let’s engage in a conversation about making the most of every moment Stay Amazing and remember--Now is Your Time!…

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Slow Down Sunday: From Barriers to Breakthroughs 7/7 8:00

9 днів тому8:00

8:00

Ever wondered how slowing down could dramatically improve your well-being? Join us for the final installment of our enlightening 7-day Suite Spot series, where Dr. Derek Suite shares his profound insights on managing the chaos of modern life. On this Slow Down Sunday episode, we explore the pervasive impact of information overload, FOMO, and dopamine addiction, focusing on the hidden power of the vagus nerve to restore balance and peace. Discover practical strategies to foster a healthy vagal tone through intentional disconnection, mindfulness, and relaxation techniques that promise to transform your stress management and overall health. As we wrap up Slow Down Sunday, take a moment to embrace the art of gratitude and learn how this simple mindset shift can bring abundance and contentment into your life. Dr. Suite t highlights the importance of stepping away from screens and engaging in calming activities like nature walks, soothing music, and deep breathing exercises. These practices help lower your heart rate, enhance your mood, and foster a deeper sense of fulfillment. Don't miss this opportunity to learn how slowing down and reconnecting with yourself can lead to a more harmonious and fulfilling life. Hit play now for breakthroughs on the Suite Spot where we synthesize science and soul. STAY AMAZING!!!…

1
Self-Care Saturday: From Barriers to BreakThroughs 6/7 8:06

10 днів тому8:06

8:06

Happy Saturday Fam! Unlock the secrets to true self-care with Dr. Derek Suite on Self-Care Saturday at the Suite Spot! Ever wonder why taking a well-deserved break feels like a guilty pleasure rather than a necessity? In this amazing educational episode, Dr. Suite, a board-certified, high-performance psychiatrist with a knack for sports psychiatry, dissects the societal pressures that keep us empty and illuminates the traps of social comparison and people-pleasing that many fall into. Listen in to cultivate the mindset shift needed to reclaim your time and energy as acts of "strategic rejuvenation," rather than indulgences. Join us in exploring how prioritizing self-care can revolutionize your well-being. Dr. Suite offers actionable advice on reducing stress hormones like cortisol to enhance mental and physical health. Learn how to say "no" confidently and without guilt, while understanding that self-care is a vital part of health, not just a feel-good option. Listen now to discover how taking care of yourself can lead to greater productivity, and happiness, and even help in lowering risks of various stress-related conditions. Reframe your approach to self-care and embrace it as an essential investment in your life with Dr. Suite's expert guidance. Hit play now for your breakthrough!…

1
Finish Strong Friday: From Barriers to Breakthroughs 5/7 8:34

11 днів тому8:34

8:34

Ever feel like you're running on fumes by the end of the week? Join us on FINISH STRONG FRIDAY here at the Suite Spot as we unlock the secrets elite athletes use to conquer those last few miles of the week-long marathon. Finish Strong Friday isn't just a catchy phrase — it's a Mindset. Discover why your willpower feels zapped after a grueling week and how the sneaky traps of ego depletion and present-moment bias can derail your Friday grind. In this energizing episode, Dr. Derek Suite explores tools that transform this struggle into strength, like harnessing the power of microbursts of focus and the intriguing Zygarnik effect to keep you sharp and motivated. Unleash the power of visualization, a game-changer for athletes and professionals alike, and see how it can elevate your performance to new heights. Whether you're tackling exams or finishing a major work project, these strategies aren't just about surviving the week — they're about mastering it. Trust your instincts, align with your core values, and use the practical tips from this educational episode to end the week not just standing, but sprinting over the finish line. Hit play! Stay Amazing and FINISH STRONG!…

1
Trust Yourself Thursday: From Barriers to Breakthroughs 4/7 10:35

12 днів тому10:35

10:35

Unlock the secrets of self-trust and discover the keys to living an authentic life today!! Trust Yourself Thursday on the Suite Spot educational podcast is about transforming how you perceive your inner wisdom and values by promising you a journey toward greater self-awareness and empowerment. In this insightful discussion, Dr. Suite uncovers the art of aligning actions with personal values, helping you break free from the chains of self-doubt and the endless quest for external validation. This episode is your guide to understanding how honoring your core beliefs reduces cognitive dissonance and empowers you to make choices that truly resonate with who you are. It's time to trust yourself and embrace the authentic You. Inspired by Shakespeare's timeless advice, "To thine own self be true," we delve into building momentum through self-trust. By embracing your inner truth, you can activate the action center of your brain, setting you on a course to achieve your dreams. Join us as we challenge you to take bold steps on this Trust Yourself Thursday and harness the power of your instincts. When every decision is aligned with your values, you're not just moving towards your goals—you're doing so with confidence and authenticity. Don't forget to tune in tomorrow for Finish Strong Friday. Until then, remember to trust your spidey senses! Stay Amazing!…

1
Win it All Wednesday: From Barriers to Breakthroughs 3/7 8:16

13 днів тому8:16

8:16

This WIN IT ALL WEDNESDAY Educational Episode of the Suite Spot dives deep into overcoming imposter syndrome and embracing a growth mindset as a pathway to success. With great insights, Dr. Derek Suite offers practical strategies to recognize self-doubt, build self-compassion, and take bold steps toward personal and professional victories. KEY SUITE SPOTS • Exploring the concept of Imposter Syndrome • Differentiating between Fixed and Growth Mindset • The consequences of a Fixed Mindset on personal growth • Cultivating Evidence-Based Self-Compassion • The significance of a growth mindset in personal development • Viewing challenges as opportunities for growth • Utilizing neuroplasticity to reshape thought processes • Action steps to aim for significant goals • Affirmations to encourage self-empowerment • Closing thoughts on embracing one’s potential Hit play now and let's get started. You deserve to win it all!…

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Take Action Tuesday: From Barriers to Breakthroughs 2/7 7:15

14 днів тому7:15